For those following a low-carb or ketogenic diet, satisfying a sweet craving can sometimes feel challenging. However, with this homemade keto peanut butter cups recipe, you can enjoy a delectable treat without derailing your dietary goals. These peanut butter cups are surprisingly easy to make with just a handful of simple ingredients, making them a perfect dessert for anyone watching their carb intake.
Why You'll Love This Keto Recipe
These Keto Peanut Butter Cups are a delectable and satisfying sugar-free treat, ideal for keto dieters and those with diabetes. The combination of sugar-free chocolate chips and coconut oil provides a rich, smooth coating that’s low in carbs and won’t kick you out of ketosis. The velvety peanut butter layer adds healthy fats and protein, making these cups tasty and filling. They’re also easy to customize with your favorite nut flavor, whether you prefer classic peanut butter or something more unique, such as sunflower or cashew nut butter.
Ingredients You'll Need
- Sugar-free chocolate chips: 9 to 10 ounces (280g to 350g). Typically, dark chocolate chips are used. Lily's dark chocolate chips are a popular choice.
- Coconut oil: 1 tablespoon (15g). This helps to smooth out the melted chocolate chips.
- Natural peanut butter: 1/2 cup (125g). Ensure it's sugar-free. Organic peanut butter without added sugars or hydrogenated oils is a rich source of healthy fats and low in carbs, making it a perfect keto-approved choice.
- Almond flour: 1/2 to 2/3 cups (50 to 64g). This is used instead of powdered sugar to make the peanut butter less sticky and lowers the carbs.
- Salt: A pinch.
- Optional sweetener: Swerve confectioners or xylitol.
Step-by-Step Instructions
Prepare the Peanut Butter Filling: In a medium bowl, combine 1/2 to 2/3 cup of sugar-free natural peanut butter, 1/2 to 2/3 cups of almond flour, a pinch of salt, and 2 tsp of xylitol or your preferred sweetener. The amount of almond flour may vary; add it gradually until the mixture is not too sticky.
Melt the Chocolate: There are two methods to melt the sugar-free chocolate chips:
- Double Boiler: Add the chocolate chips, coconut oil, and a pinch of salt to a metal or Pyrex bowl. Place the bowl on top of a pot with about an inch of water on the stovetop. Turn the heat to medium, and the steam will gently melt the chocolate. Stir frequently until smooth.
- Microwave: Place the chocolate chips, coconut oil, and a pinch of salt in a microwave-safe bowl. Microwave in 25 to 30-second bursts, stirring in between, until melted and smooth.
Assemble the Peanut Butter Cups:
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- Line a muffin pan (regular or mini) with cupcake liners.
- Spoon about a teaspoon of melted chocolate onto the bottom of each cup.
- Add a spoonful of the peanut butter filling on top of the chocolate.
- Completely cover the peanut butter layer with more melted chocolate.
- Tap the pan gently on the counter to settle the ingredients.
Chill: Place the muffin pan in the refrigerator for at least 30 minutes, or until the chocolate is set. Alternatively, you can use the freezer for a quicker set.
Serve: Unwrap the peanut butter cups and enjoy! Store them in a zip-lock bag or airtight container in the fridge for a few weeks or in the freezer for a few months.
Tips for the Best Keto Peanut Butter Cups
- Peanut Butter Choice: When choosing peanut butter, look for natural and organic varieties without added sugars.
- Sweetener Options: Use Swerve confectioners, powdered erythritol, or any sugar-free confectioners sugar.
- Chocolate Quality: Opt for dark chocolate chips with at least 75 percent cocoa content to get the most nutritional benefits while maintaining fat-burning.
- Customization: Feel free to add chopped nuts, sugar-free coconut flakes, or a sprinkle of cinnamon to the peanut butter filling for added flavor and texture.
- Molds: Silicone molds work best, like a mini-muffin silicone pan, as they make it easier to remove the frozen cups.
Health Benefits and Considerations
- Peanuts and Nutrition: Research published in Food Science and Human Wellness highlights that nutrient-rich peanuts have been instrumental in combating malnutrition in developing countries. The study further suggests consuming peanuts may help lower the risk of hypertension, heart disease, gallstone formation, and certain types of cancer.
- Organic vs. Non-Organic: “Peanuts soft shells can easily absorb nutrients and other compounds in soil, including pesticides, insecticides, and herbicides,” explains Dr. Berg. “These chemicals can cause toxic effects on the body, including digestive issues, hormone imbalances, and malabsorption.” That’s why it’s crucial to choose organic peanut butter that’s grown without the use of harmful chemicals.
- When to Enjoy: Keto Peanut Butter Cups are best enjoyed at the end of a meal rather than as a snack between meals.
- Moderation: While these are keto-friendly, eat them sparingly to maintain ketosis.
Variations and Substitutions
- Nut Butter: Replace peanut butter with almond butter, sunflower seed butter, or any other nut or seed butter.
- Chocolate: Use a dark chocolate that doesn’t have dairy in it if wanting dairy free.
- Flour: You can use oat flour or coconut flour instead of almond flour.
Storing Tips
- Store these Keto Peanut Butter Cups in an airtight container in the refrigerator for up to two weeks.
- You can also freeze them for longer storage. To prevent sticking, separate each Peanut Butter Cup with parchment paper before storing them in the fridge or freezer.
Nutritional Information
This recipe yields 12 Keto Peanut Butter Cups, each containing approximately 4.9 grams of carbs per cup.
Common Questions
Can you have peanut butter cups on keto?
Yes, you can enjoy these low-carb Keto Peanut Butter Cups in moderation as part of a nutritious ketogenic diet.
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Is peanut butter keto-friendly?
Yes, peanut butter can be keto-friendly as long as it’s sugar-free and doesn’t contain hydrogenated oils or synthetic preservatives.
Can too much peanut butter kick you out of ketosis?
While peanut butter doesn’t contain many carbs, consuming excessive amounts can disrupt ketosis. It’s important to track your daily net carb intake and monitor portion sizes to prevent exceeding your daily carb limit.
Can I use regular chocolate chips?
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It’s best to avoid using milk chocolate or semi-sweet chocolate chips as they often contain added sugars. Instead, opt for dark chocolate chips with at least 75 percent cocoa content to get the most nutritional benefits while maintaining fat-burning.